Soups + Salads

Easy No Lettuce Salad with Butter Beans Tired of lettuce salads? Switch it up with this easy no lettuce salad made with cucumber, tomatoes, and butter beans tossed in a simple white wine vinaigrette – it’s bright, tangy, and packed with fiber! No lettuce? No problem! This easy no lettuce salad with butter beans is packed with flavor and can satisfy your salad craving when you don’t have any lettuce greens on hand. Fresh veggies like mini cucumbers and cherry tomatoes are paired with pantry staples like butter beans and green olives for a simple bean salad that is anything but basic. We seriously love all the Mediterranean flavors going on in this salad.  Serve this no lettuce salad as a simple work-from-home lunch that can be meal prepped in advance or dish it out as a side with your favorite protein. I have a feeling this is going to be your go-to summer salad for potlucks and bbq get-togethers this year.  Check out even more of my healthy salad recipes to enjoy all year long! Why You’ll Love this Salad Simple to Make: you can have this salad assembled in 15 minutes or less.  Customizable: this salad can easily be adapted to incorporate other ingredients like different beans or veggies.  Good for You: we all know that salads are good for you but bean salads like this one offer even more health benefits. Beans are great for your gut health and offer specific nutrients like magnesium that might be helpful for managing the symptoms of menopause (like headaches). Not to mention, beans can also help lower cholesterol. Ingredients You’ll Need Use these simple and fresh ingredients packed with nutritional value to make this delicious no lettuce salad recipe. Be sure to check out the recipe card for the exact amounts of each ingredient you’ll need.  Olive Oil: use extra virgin olive oil if you have it on hand since it will provide the most flavor for this salad.  White Wine Vinegar: adds bright, zippy flavor to the simple vinaigrette for this bean salad. However, you can substitute with another vinegar like red wine vinegar or balsamic vinegar.  Italian Seasoning: adds an herby note to the dressing. You could swap with dried oregano instead.  Shallot: I prefer to use shallots in salads instead of red onion which I find to be overpowering sometimes. However, if you can’t find shallots, red onion is a good replacement.  Red Peppers: I like chopping up the mini snacking peppers for this salad, but you can also use chopped bell pepper. It doesn’t have to be red – I just like the pop of color it adds! Mini Cucumber: adds freshness and crunch. I really like the mini cucumbers since they’re more crunchy than other varieties. However, you can substitute with an English cucumber or regular cucumber.  Cherry Tomatoes: as this salad sits, the juice from the tomatoes add to the dressing and maximize the flavor.  Green Olives: add a bit of saltiness to balance out the bright flavor in the vinegar. I prefer green olives, but you could also use kalamata olives.  Butter Beans: these beans are nice and sturdy so they’re great as a base for salads like this one.  Dill and Lemon: add fresh and bright flavor to this salad. You can also add other fresh herbs like parsley or fresh basil if you’d like.  Variations Switch up the Veggies: feel free to swap any of the veggies in this salad with others you might have in your veggie drawer like fennel, radish, celery, or avocado. You could also add some canned ones like artichoke hearts, jarred red peppers, or sun-dried tomatoes.  Add Cheese: when serving, this salad is great with some cheese on top; we really like crumbled goat cheese or feta cheese. Some thinly sliced parmesan cheese or fresh mozzarella would also be delicious. Use Different Beans: don’t have butter beans? No problem! You can make this salad with chickpeas or white beans instead – they’ll work just as well.  Add Nuts: try topping this salad with some chopped nuts for crunch and healthy fats. Pumpkin seeds, sunflower seeds, or pistachios are all great options.  How to Make No Lettuce Salad This healthy lettuce free salad recipe is simple to put together in a few steps.  Make the Dressing: To a large bowl, add the olive oil, vinegar, Italian seasoning, shallot, salt and pepper. Whisk to combine. Combine: Add the cucumber, cherry tomatoes, butter beans, diced peppers, olives, butter beans, lemon zest, and dill. Stir to coat all the ingredients in dressing. Serve right away or cover bowl or transfer to an airtight container and refrigerate for at least 1 hour to overnight to let the flavors soak into the beans. Serve: Serve this marinated bean salad by itself or on toast, salad, or pasta! It’s also a great fresh and easy no cook side dish for a variety of meals.  How to Serve this Easy No Lettuce Salad This easy bean salad makes a great side for just about any protein you have on the menu. I have a feeling this is going to be on repeat this summer since it pairs well with grilled fish, chicken or even burgers. I love meal prepping this salad on the weekend for a quick and easy work-from-home lunch that takes less than 5 minutes to put together. Here are a few ways I like to serve it:  Paired with plain Greek yogurt or cottage cheese: just spoon some onto a plate and top with the no lettuce salad.  Scoop it up: toast a slice of sourdough bread and top with the bean salad or use chips, pita, or naan to scoop up bites of this no lettuce salad.  Pasta or Salad: make it more filling by pairing this salad with some cooked pasta or combine it with lettuce greens like romaine.  Storage Tips This salad keeps well in the fridge for up to 3 days when stored in an airtight

Healthy Southwest Chicken Salad This southwest chicken salad packs tons of flavor into a meal-sized salad that is also simple to make. Seasoned chicken, avocado, black beans, and corn are tossed together with a creamy Greek yogurt-based southwest dressing.  Feeling bored of your go-to salad recipes? Spice things up with this southwest chicken salad! This salad seriously has it all – seasoned chicken, tons of veggies, tortilla chips for crunch, and a delicious creamy dressing made from Greek yogurt.  This one is also meal prep friendly – which is always a win in my book. You can prep the chicken and dressing in advance as well as pre-chop all the veggies. Such a lifesaver when you need to get something on the table quickly for dinner or even a work-from-home lunch. For even more nutritious recipe ideas, check out my full list of healthy salad recipes! Ingredients for Southwest Chicken Salad Use these simple and fresh ingredients packed with nutritional value to make this delicious southwest chicken salad recipe. Be sure to check out the recipe card for the exact amounts of each ingredient you’ll need.  Chicken: boneless skinless chicken breasts are one of our go-to lean protein sources for salads like this one. You can also use leftover chicken or pick up a rotisserie chicken if you want to speed up the prep for this salad.  Seasoning (chili powder, cumin, garlic): to add lots of flavor to the chicken, you’ll add all these spices before baking. You can substitute with 1 tablespoon of taco seasoning if you’d prefer.  Romaine Lettuce: I love the crunch of the romaine for chopped salads like this one, but you can use other greens like iceberg lettuce, spring mix, or spinach. Sweet Corn, Tomatoes, Bell Pepper, Red Onion, Avocado:  a classic combination of veggies that is perfect for this southwest chicken salad. Feel free to omit any that you don’t like or try others like green onion or cooked zucchini.  Black Beans: add extra protein as well as fiber to this filling meal-sized salad.  Tortilla Chips: love the added crunch of some crumbled tortilla chips on salads like this one. If you can find tortilla strips – you can use those instead of chips.    Southwest Dressing: the homemade dressing for this salad is made extra creamy from Greek yogurt. You just toss it into a small blender with salsa, lime juice, cilantro, honey, cumin, and salt.  Variations Make it Vegetarian/Vegan: skip the chicken and add more black beans to make it vegetarian. For the vegan version, you’ll also need to replace the yogurt in the southwest dressing with a plain, dairy free yogurt.  Add a different protein: you can easily use the same spice blend on some salmon for this salad instead of chicken.  Make it gluten free: this recipe is gluten free as written as long as you double check that your tortilla chips are certified gluten free (most are made without gluten). Make it a “chicken salad”: you can also make this like a chicken salad for a sandwich or wrap by tossing the chicken, corn, tomatoes, pepper, onion, and avocado in a bowl with the dressing. You can serve it over top of the romaine or wrap it up in a burrito. Try a different salad dressing: the chipotle dressing on this shrimp salad would also be delicious if you’re looking for another homemade dressing rather than store-bought. You could also try it with store-bought ranch dressing. How to Make Southwestern Chicken Salad This healthy southwest chicken salad recipe is simple to put together in a few steps.  Make the Chicken: Add the chicken breasts to a baking sheet sprayed with cooking spray. Combine the chili powder, cumin, garlic powder, salt and pepper in a small bowl and mix. Add the juice and zest of the lime to the chicken then sprinkle the spice blend onto the chicken and bake for 15-18 minutes or until cooked through. Allow to cool then dice the cooked chicken or use this chicken shredder tool to make it even easier! Make the Dressing: To make the creamy dressing, add all the ingredients to a small blender and puree until smooth. Assemble the Salads: Divide salad ingredients between four large bowls and serve.  Tools You’ll Need Cutting board Chef’s knife Baking sheet Small blender Measuring cups Meal Prep and Storage Meal Prep: you can easily prep many of the elements of this salad in advance and then assemble when you’re ready to eat. You can make the chicken and the dressing 3-4 days in advance and store in an airtight container. The veggies can also be chopped 3-4 days in advance and stored in the fridge until ready to use. Storage: this salad stores best with the dressing in a separate container. It will last about 3-4 days in the fridge (without dressing) or 1-2 days (with dressing).  Print Southwest Chicken Salad This southwest chicken salad packs tons of flavor into a meal-sized salad that is also simple to make. Seasoned chicken, avocado, black beans, and corn are tossed together with a creamy Greek yogurt-based southwest dressing. Prep Time 10 minutes minutes Cook Time 20 minutes minutes Total Time 30 minutes minutes Servings 4 Calories 350kcal Equipment Cutting board Chef’s knife Baking sheet Small blender Measuring cups Ingredients For the Chicken 1 lb boneless skinless chicken breast ½ lime 2 teaspoons chili powder 1 teaspoon cumin ½ teaspoon garlic powder Dash of salt and black pepper For the Creamy Dressing ½ cup plain Greek yogurt ¼ cup salsa 2 tablespoons lime juice 2 tablespoons fresh cilantro 1 teaspoon honey ½ teaspoon cumin ¼ teaspoon salt For the Salad 8 cups chopped romaine lettuce 1 cup frozen corn thawed 1 cup black beans ½ pint cherry tomatoes halved 1 medium red bell pepper diced ½ cup crumbled tortilla chips ¼ cup chopped red onion Instructions Preheat the oven to 400 degrees Fahrenheit. Spray a baking sheet with cooking spray and add the chicken breasts. Combine the

Mediterranean Chopped Salad This colorful and flavorful Mediterranean chopped salad makes a healthy addition to your weeknight dinner rotation. Serve as a simple side dish or add protein and pack it for lunch. Not only is the Mediterranean beautiful, but those who live there often lead longer (and healthier) lives than the rest of us. Researchers have been exploring their habits as well as other Blue Zones for years to better understand the secret to their longevity.  A healthy diet is a primary factor – this Mediterranean chopped salad incorporates many of the longevity-promoting Blue Zone foods as well as Mediterranean flavors. Not only is this salad packed with nutrients that can support your overall health, but it is also simple to put together and delicious. I love mixing up this salad to serve as a simple side dish for whatever protein we have on the menu that night.  You can also add extra protein to serve it up as a healthy main. Either way, I have a feeling this is sure to become a favorite salad in your house.  Explore even more of my healthy salad recipes after you try this one! Ingredients for Mediterranean Salad Use these simple and nutritious ingredients to make this delicious salad. Romaine Lettuce: creates a crunchy base for this salad. If you don’t really like romaine, you can use another lettuce like spring mix, kale, or spinach. Bell Pepper, Cucumber, Grape Tomatoes, Red Onion: this combination of veggies adds tons of color as well as nutrients to this salad.  Pepperoncini, Kalamata Olives: these salty, briny salad toppers add delicious flavor. They are both optional, but definitely recommended.  Feta: a common ingredient in many Mediterranean dishes; this salty, creamy cheese is perfect for this Mediterranean chickpea salad.  Chickpeas: legumes are another longevity-promoting food that most of us aren’t eating enough of. If you aren’t a fan of chickpeas, you can use white beans instead.  Mediterranean Dressing Ingredients  Olive Oil: use a good quality olive oil like extra-virgin. Olive oil is not only a source of heart healthy monounsaturated fats, but it is also loaded with antioxidants – adding to its health benefits. Red Wine Vinegar: a common ingredient in Mediterranean cooking that adds tanginess to this simple vinaigrette. However you can substitute with fresh lemon juice or balsamic vinegar if you’d like. Dried Oregano: another common ingredient in Mediterranean cooking. Use Greek oregano if you can find it for the most traditional flavor. You can substitute with italian seasoning if you prefer. Dijon Mustard: adds flavor and helps the oil and vinegar emulsify in this salad dressing. Variations Make it Vegan: use vegan feta cheese like Violife instead of the feta.  Add a Grain: make this a pasta salad by adding 2 cups of cooked pasta and doubling the dressing. You could also add 1 cup of cooked quinoa in this salad to add some whole grains and make it more filling.  Add Protein: fish is another longevity-supporting food that would be delicious paired with this salad. Salmon, shrimp, or white fish are two great options. Add Fresh Herbs: feel free to add some fresh herbs like chopped parsley, dill, fresh mint, or chives into the finished salad for additional flavor. How to Make Mediterranean Salad Chop the Vegetables: with a sharp chef-knife and clean cutting board, chop all the vegetables, pepperoncini, and olives into uniform pieces. Add to a large salad bowl. Make the Dressing: add all of the salad ingredients to a small mixing bowl and whisk together. You can also mix the dressing in a mason jar with the lid tightly closed – just shake to combine. Combine: Pour the dressing over the salad and toss to coat everything well in the dressing.  Tips for Making Chopped Salads Invest in the Right Tools: if you love making chopped salads and make them often, you might want to invest in a mezzaluna which is a tool that looks like a curved blade that you can roll back and forth across the ingredients to chop them quickly. You could also try a chopper tool with a grid to make quick work of chopping the veggies for your salad.  Uniform Size: try to chop everything so that it is similar in size. You’ll be able to get a balanced bite with a variety of ingredients.  Toss in Dressing: rather than drizzling your dressing over top when serving, toss your salad in the dressing beforehand to coat each piece in the dressing.  Can I make Mediterranean salad ahead of time? Yes, you can chop all the veggies in advance and toss them together. Store in an airtight container in the fridge for up to 2-3 days. Make the dressing separately and store in a mason jar until ready to use. Try to avoid storing the salad with the dressing already added as it can get soggy. Is Mediterranean salad healthy? Yes! The Mediterranean diet is considered to be one of the healthiest diet patterns and this salad features many of the Mediterranean foods associated with positive health benefits. This salad has it all, leafy greens, olive oil, legumes – all of these nutrient-dense foods are known to support your overall health (and potentially longevity).  Print Mediterranean Chopped Salad This colorful and flavorful Mediterranean chopped salad makes a healthy addition to your weeknight dinner rotation. Serve as a simple side dish or add protein and pack it for lunch. Prep Time 15 minutes minutes Total Time 15 minutes minutes Servings 6 salads Calories 270kcal Ingredients FOR THE DRESSING 1/3 cup extra-virgin olive oil 2 1/2 tablespoons cup red wine vinegar 1 1/2 teaspoons dried oregano 1/2 teaspoon kosher salt 1/2 teaspoon Dijon mustard Freshly ground black pepper FOR THE SALAD 8 cups romaine lettuce chopped (about 1 large head romaine) 2 medium bell peppers different colors 1/2 medium English cucumber sliced ½ pint cherry tomatoes halved 1/2 small red onion diced 8 small pickled pepperoncinis chopped ⅓ cup chopped kalamata olives 4 ounces feta cheese